Can Coffee Replace Pre-Workout? ☕️💪


If you plan on upping your work out game in 2021, even if it’s only once or twice a month, chances are you have encountered the universal problem of fitness routines: how do I get the energy to work out when I have no energy to work out?  



If you’re anything like us, you’ve weighed your options for tackling this motivational problem—supplement pills, pre-workout shakes, and yes, even the more drastic of options... ice-bucket splashes. But, although supplements and pre-workout shakes might do their job in the moment, their benefits come at a long-term cost.  



Why Pre-Workout Isn't The BEst 😬



In the fitness world, the go-to methodology for boosting energy has become “pre-workout,” a mixture of caffeine and creatine that sends your heart into an adrenaline-fueled, blood pumping rampage. This particular approach to boosting your energy levels is not only unhealthy for your cardiovascular system in the long-term, but it also leads to that mid-afternoon caffeine crash we’re sure you’ve come to dread.  



"[Pre-Workout] is not only unhealthy for your cardiovascular system in the long-term, but it also leads to that mid-afternoon caffeine crash we’re sure you’ve come to dread.  



There are literally hundreds of supplements and pre-workout boosters on the market right now, and each of them claims to circumvent the aforementioned health and mid-afternoon crashing issues. The answer to finding a pre-workout energy boost doesn’t have to come at the cost of your health, and it doesn't mean getting a better night’s sleep either: The solution is coffee, also known as the second most popular beverage in the world behind liquid H2O! 




COFFEE: The All-Natural Pre-Workout Your Body Will Appreciate ☕️



Here’s the thing, you may have heard some rumors over the years that coffee was “not good for your heart” or that “you should limit your intake of coffee every day.” Just like you may have also heard that Elvis and John Lennon faked their deaths, so too have the falsehoods about coffee’s effects on the cardiovascular system spread widely around our popular culture.  



"Unlike pre-workout, which is a relatively new concoction made in the sterile test tubes of an unknown laboratory, coffee is grown naturally in the rich, high-altitude soils across our planet and has been cultivated, roasted, and enjoyed for thousands of years." 




According to a recent study on the impact of coffee on health, a “moderate” coffee drinker (4 or less 12oz cups a day) experiences a lower risk of cardiovascular disease than those who did not drink coffee at all, and “heavy” coffee drinkers (6 or more 12oz cups a day) showed neither higher or lower signs of cardiovascular risk as opposed to those who did not drink coffee1.  


In other words, this 2017 study seemed to suggest that coffee—in its purest, black form—does not cause any detrimental effects to your heart when consumed moderately. On top of the health benefits to your cardiovascular system, coffee also helps you mentally focus, burn fat, and maintain consistent energy throughout the duration of a workout2.


Unlike pre-workout, which is a relatively new concoction made in the sterile test tubes of an unknown laboratory, coffee is grown naturally in the rich, high-altitude soils across our planet and has been cultivated, roasted, and enjoyed for thousands of years.  



The Finca Terrerito Coffee Farm in Honduras.



How to Use Coffee as a Pre-Workout 🏋️‍♀️



When consumed at a moderate rate, coffee is the pre-workout energy boost you should be using to crush your 2021 goals without risking long-term side effects; However, we do have a few suggestions for optimizing your pre-workout coffee boost that will maximize the natural caffeine and health benefits while minimizing any potential short-term side effects. 



1. Drink Your Coffee Black


Remember that 2017 study we cited earlier in this blog post? It's important to note that the control and variable group(s) of that study consumed their coffee without any cream of sugar 3. Although the high levels of caffeine in coffee are the result of natural enzymes and chemical compounds, using this natural energy booster as a healthy alternative to pre-workout and/or supplements could be counterproductive if you drown your coffee in added sugars or creams.  


That’s where buying coffee that is naturally delicious without cream or sugar is crucial, and we have quite the selection here at Alma Coffee. With the top priority being freshness and quality, we are confident you’ll enjoy the smoothness of our coffee so much you’ll choose to opt out of any added cream or sugar. Check out our wide selection of freshly roasted coffee for an extra burst of flavor in your pre-workout cup. 


You won’t need added flavors in cream or sugar when your coffee is already tasty in its natural form, especially our Natural or Honey Process roasts.


A bag of Alma's Natural Process Coffee Roast

That’s where buying coffee that is naturally delicious without cream or sugar is crucial, and we have quite the selection here at Alma Coffee. With the top priority being freshness and quality, we are confident you’ll enjoy the smoothness of our coffee so much you’ll choose to opt out of any added cream or sugar. Check out our wide selection of freshly roasted coffee for an extra burst of flavor in your pre-workout cup. 


You won’t need added flavors in cream or sugar when your coffee is already tasty in its natural form, especially our Natural or Honey Process roasts.




2. Drink Water with Your Coffee 


Have you ever heard that saying “too much of anything is a bad thing?” Well, as much as we want to tell you that’s not true when it comes to coffee, it's hard to deny that our favorite morning beverage isn’t a natural dehydrant. Technically speaking, coffee is a diuretic, which means it speeds up the release excretion of fluid through the kidneys that, in turn, speeds up the rate at which your body distributes essential fluids. This doesn’t mean you can’t counteract this side effect, however.  



Coffee on a Table with Water





It’s suggested that adults drink between 11 and 16 ounces of water a day, adjusted for body weight 4. Because coffee speeds up the rate at which your body distributes essential fluids, we recommend drinking a glass of water for every 12oz cup of coffee you consume. 


If you are planning on using coffee as a pre-workout energy boost in 2021, leveling your coffee and water intake prior to your run, bike or dead lift is essential for sustaining the natural caffeine benefits of coffee without crashing from dehydration. 


Coffee on a Table with Water

It’s suggested that adults drink between 11 and 16 ounces of water a day, adjusted for body weight 4. Because coffee speeds up the rate at which your body distributes essential fluids, we recommend drinking a glass of water for every 12oz cup of coffee you consume. 


If you are planning on using coffee as a pre-workout energy boost in 2021, leveling your coffee and water intake prior to your run, bike or dead lift is essential for sustaining the natural caffeine benefits of coffee without crashing from dehydration. 


Coffee on a Table with Water


It’s suggested that adults drink between 11 and 16 ounces of water a day, adjusted for body weight 4. Because coffee speeds up the rate at which your body distributes essential fluids, we recommend drinking a glass of water for every 12oz cup of coffee you consume. 


If you are planning on using coffee as a pre-workout energy boost in 2021, leveling your coffee and water intake prior to your run, bike or dead lift is essential for sustaining the natural caffeine benefits of coffee without crashing from dehydration. 




3. Drink a Cup, Then Work Out Shortly After


Finally, we want to point out that capitalizing on the natural energy boost after downing a cup of joe should happen sooner rather than later. Our research into the pre-workout properties of coffee suggested working out within 15-30 minutes of consuming a cup of coffee. However, we think this time frame could be accelerated if you drink your coffee (with water) faster! 







Turning your coffee into a cold brew with a roast like the Alma Frio could help achieve this. Instead of waiting for your coffee to cool while you slowly sip away, you could use a Hario Cold Brew Coffee Pot to always have cool, delicious cup of coffee ready to go before you workout.  











A Glass of Alma's Cold Brew Coffee

Turning your coffee into a cold brew with a roast like the Alma Frio could help achieve this. Instead of waiting for your coffee to cool while you slowly sip away, you could use a Hario Cold Brew Coffee Pot to always have cool, delicious cup of coffee ready to go before you workout.  



A Glass of Alma's Cold Brew Coffee



The Verdict? Drink more Coffee in 2️⃣0️⃣2️⃣1️⃣


After a year like 2020, there has never been a better time to set fitness goals and put 2020 in the past. Take on the 2021 calendar year with delicious pre-workout energy grown naturally and roasted fresh to order. 

If you are looking for a healthy workout supplement, check out our wide selection of coffees here at Alma. We’d love to help you find your perfect pre-workout cup by taking our Coffee Match Quiz Did you like this blog post? Leave a comment below or sign up for our email newsletter to get notified when our weekly blog post drops ☕️💙 


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Sources:

1 Nieber, Karen. "The impact of coffee on health." Planta medica 83, no. 16 (2017): 1256-126

2 Rob Harbin et al., “Coffee: The Natural Pre-Workout,” Coffee or Die Magazine, April 15, 2019, https://coffeeordie.com/coffee-natural-preworkout/. 

3 Nieber, Karen. "The impact of coffee on health." 1258.

4 Institute of Medicine (US). Panel on Dietary Reference Intakes for Electrolytes, and Water. DRI, dietary reference intakes for water, potassium, sodium, chloride, and sulfate. National Academy Press, 2005.

1 comment

  • Love this so much! As we all enter 2021 with motivation to be our best and healthiest selves, I am looking forward to using my coffee addition to make 2021 my best year yet!

    Leticia Hutchins

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